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BoostcampPNG

Functional training for beginners

by VylanFit

Program Description

Periodisation and progression system taken from Tactical Barbell, this programme covers all bases. Real world strength, lungs for days, and a sprinkle of mirror worthy muscles in the mix. This programme suits “off-season” athletes perfectly. Or is a great stepping stone for those looking to get into Hybrid training.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 29, 2025 05:04
  • Last Edited
    Jul 01, 2025 05:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
65%
3
Zercher Squat (Barbell)
2
5-10 reps
65%
4
Overhead Press (Barbell)
3
5-10 reps
65%
5
Overhead Press (Barbell)
2
5-10 reps
65%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
70%
3
Zercher Squat (Barbell)
2
5-10 reps
70%
4
Overhead Press (Barbell)
3
5-10 reps
70%
5
Overhead Press (Barbell)
2
5-10 reps
70%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
75%
3
Zercher Squat (Barbell)
2
5-10 reps
75%
4
Overhead Press (Barbell)
3
5-10 reps
75%
5
Overhead Press (Barbell)
2
5-10 reps
75%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
50%
2A
Chin-Up (Weighted)
2
AMRAP
RPE 6
2B
Dip (Weighted)
2
AMRAP
RPE 6
3
Ab Wheel
2
AMRAP
RPE 6
4
Upright Row (Barbell)
2
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
65%
3
Zercher Squat (Barbell)
2
5-10 reps
65%
4
Overhead Press (Barbell)
3
5-10 reps
65%
5
Overhead Press (Barbell)
2
5-10 reps
65%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
70%
3
Zercher Squat (Barbell)
2
5-10 reps
70%
4
Overhead Press (Barbell)
3
5-10 reps
70%
5
Overhead Press (Barbell)
2
5-10 reps
70%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
75%
3
Zercher Squat (Barbell)
2
5-10 reps
75%
4
Overhead Press (Barbell)
3
5-10 reps
75%
5
Overhead Press (Barbell)
2
5-10 reps
75%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
50%
2A
Chin-Up (Weighted)
2
AMRAP
RPE 6
2B
Dip (Weighted)
2
AMRAP
RPE 6
3
Ab Wheel
2
AMRAP
RPE 6
4
Upright Row (Barbell)
2
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
65%
3
Zercher Squat (Barbell)
2
5-10 reps
65%
4
Overhead Press (Barbell)
3
5-10 reps
65%
5
Overhead Press (Barbell)
2
5-10 reps
65%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
70%
3
Zercher Squat (Barbell)
2
5-10 reps
70%
4
Overhead Press (Barbell)
3
5-10 reps
70%
5
Overhead Press (Barbell)
2
5-10 reps
70%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
15-20 reps
10-12 reps
6-8 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Zercher Squat (Barbell)
3
5-10 reps
75%
3
Zercher Squat (Barbell)
2
5-10 reps
75%
4
Overhead Press (Barbell)
3
5-10 reps
75%
5
Overhead Press (Barbell)
2
5-10 reps
75%
6A
Chin-Up (Weighted)
3
AMRAP
RPE 8-9
6B
Dip (Weighted)
3
AMRAP
RPE 8-9
7
Ab Wheel
3
AMRAP
RPE 8
8
Upright Row (Barbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
50%
2A
Chin-Up (Weighted)
2
AMRAP
RPE 6
2B
Dip (Weighted)
2
AMRAP
RPE 6
3
Ab Wheel
2
AMRAP
RPE 6
4
Upright Row (Barbell)
2
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Bench Press (Barbell)
2
5-10 reps
65%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
1 mins
RPE 9
5B
Prowler Drag
2
1 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
2 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Bench Press (Barbell)
2
5-10 reps
70%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
1.5 mins
RPE 9
5B
Prowler Drag
2
1.5 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
3 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Bench Press (Barbell)
2
5-10 reps
75%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
2 mins
RPE 9
5B
Prowler Drag
2
2 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
4 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
10 reps
50%
2A
Chin-Up (Weighted)
2
AMRAP
RPE 6
2B
Dip (Weighted)
2
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
4
Wrist Roller
2
AMRAP
RPE 10
5
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Bench Press (Barbell)
2
5-10 reps
65%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
1 mins
RPE 9
5B
Prowler Drag
2
1 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
2 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Bench Press (Barbell)
2
5-10 reps
70%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
1.5 mins
RPE 9
5B
Prowler Drag
2
1.5 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
3 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Bench Press (Barbell)
2
5-10 reps
75%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
2 mins
RPE 9
5B
Prowler Drag
2
2 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
4 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
10 reps
50%
2A
Chin-Up (Weighted)
2
AMRAP
RPE 6
2B
Dip (Weighted)
2
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
4
Wrist Roller
2
AMRAP
RPE 10
5
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
65%
3
Bench Press (Barbell)
2
5-10 reps
65%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
1 mins
RPE 9
5B
Prowler Drag
2
1 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
2 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
70%
3
Bench Press (Barbell)
2
5-10 reps
70%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
1.5 mins
RPE 9
5B
Prowler Drag
2
1.5 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
3 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
1-2 reps
1-2 reps
1-2 reps
1-2 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 10
2
Bench Press (Barbell)
3
5-10 reps
75%
3
Bench Press (Barbell)
2
5-10 reps
75%
4A
Chin-Up (Weighted)
3
AMRAP
RPE 8
4B
Dip (Weighted)
3
AMRAP
RPE 8
5A
Prowler Push
2
2 mins
RPE 9
5B
Prowler Drag
2
2 mins
RPE 9
5C
Farmer's Walk (Weighted)
2
4 mins
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
7
Wrist Roller
3
AMRAP
RPE 10
8
Kettlebell Swing
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
10 reps
50%
2A
Chin-Up (Weighted)
2
AMRAP
RPE 6
2B
Dip (Weighted)
2
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
4
Wrist Roller
2
AMRAP
RPE 10
5
Kettlebell Swing
3
20-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
65%
3
Squat (Barbell)
3
5-10 reps
65%
4
Bench Press (Barbell)
3
5-10 reps
65%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
70%
3
Squat (Barbell)
3
5-10 reps
70%
4
Bench Press (Barbell)
3
5-10 reps
70%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
3
Squat (Barbell)
3
5-10 reps
75%
4
Bench Press (Barbell)
3
5-10 reps
75%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
10 reps
50%
2
Overhead Press (Barbell)
5
10 reps
50%
3A
Chin-Up (Weighted)
2
AMRAP
RPE 6
3B
Dip (Weighted)
2
AMRAP
RPE 6
4
Ab Wheel
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
65%
3
Squat (Barbell)
3
5-10 reps
65%
4
Bench Press (Barbell)
3
5-10 reps
65%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
70%
3
Squat (Barbell)
3
5-10 reps
70%
4
Bench Press (Barbell)
3
5-10 reps
70%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
3
Squat (Barbell)
3
5-10 reps
75%
4
Bench Press (Barbell)
3
5-10 reps
75%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
10 reps
50%
2
Overhead Press (Barbell)
5
10 reps
50%
3A
Chin-Up (Weighted)
2
AMRAP
RPE 6
3B
Dip (Weighted)
2
AMRAP
RPE 6
4
Ab Wheel
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
65%
3
Squat (Barbell)
3
5-10 reps
65%
4
Bench Press (Barbell)
3
5-10 reps
65%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
70%
3
Squat (Barbell)
3
5-10 reps
70%
4
Bench Press (Barbell)
3
5-10 reps
70%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Barbell)
1
1
1
1
1
1
8-10 reps
4-6 reps
2-3 reps
2-3 reps
1-2 reps
2-3 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 10
3
Squat (Barbell)
3
5-10 reps
75%
4
Bench Press (Barbell)
3
5-10 reps
75%
5A
Chin-Up (Weighted)
3
AMRAP
RPE 8
5B
Dip (Weighted)
3
AMRAP
RPE 8
6
Ab Wheel
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
10 reps
50%
2
Overhead Press (Barbell)
5
10 reps
50%
3A
Chin-Up (Weighted)
2
AMRAP
RPE 6
3B
Dip (Weighted)
2
AMRAP
RPE 6
4
Ab Wheel
2
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
10-12 Reps
6-8 Reps
2-3 Reps
1-2 Reps
2-3 Reps
@6
@7
@7.5
@8
@8.5
@10
2
Zercher Squat (Barbell)
3 Sets
5-10 Reps
65%
3
Zercher Squat (Barbell)
2 Sets
5-10 Reps
65%
4
Overhead Press (Barbell)
3 Sets
5-10 Reps
65%
5
Overhead Press (Barbell)
2 Sets
5-10 Reps
65%
6A
Chin-Up (Weighted)
3 Sets
AMRAP
@8-9
6B
Dip (Weighted)
3 Sets
AMRAP
@8-9
7
Ab Wheel
3 Sets
AMRAP
@8
8
Upright Row (Barbell)
3 Sets
AMRAP
@8
Day 2
1
Cardio (Zone 2)
1 Set
30-60 mins
@6
Day 3
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
1-2 Reps
1-2 Reps
1-2 Reps
1-2 Reps
@6
@6.5
@7
@7.5
@8
@10
2
Bench Press (Barbell)
3 Sets
5-10 Reps
65%
3
Bench Press (Barbell)
2 Sets
5-10 Reps
65%
4A
Chin-Up (Weighted)
3 Sets
AMRAP
@8
4B
Dip (Weighted)
3 Sets
AMRAP
@8
5A
Prowler Push
2 Sets
1 mins
@9
5B
Prowler Drag
2 Sets
1 mins
@9
5C
Farmer's Walk (Weighted)
2 Sets
2 mins
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
7
Wrist Roller
3 Sets
AMRAP
@10
8
Kettlebell Swing
3 Sets
20-30 Reps
@8
Day 4
1
Cardio (Zone 2)
1 Set
30-60 mins
@6
Day 6
1
Cardio (LISS)
1 Set
60-90 mins
@6
Day 5
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
2-3 Reps
2-3 Reps
1-2 Reps
2-3 Reps
@6
@7
@7.5
@8
@8.5
@10
2
Overhead Press (Barbell)
3 Sets
5-10 Reps
65%
3
Squat (Barbell)
3 Sets
5-10 Reps
65%
4
Bench Press (Barbell)
3 Sets
5-10 Reps
65%
5A
Chin-Up (Weighted)
3 Sets
AMRAP
@8
5B
Dip (Weighted)
3 Sets
AMRAP
@8
6
Ab Wheel
3 Sets
AMRAP
@8